Warrior Blitz : 03/03/18

Warm Up;

3 Rounds each

In Pairs 

P1 - Row 90sec (Form at 24-26spm)



5 x Squats 

5 x Push Ups 

10 x Walking Lunges 

5 x Diamond Sit Ups 


STRENGTH SKILL / DRILL  - Overhead Squats

Movement Drills - w/ PVC 

- Push Press SG B/N 2x3

- Sotts Press 2x3

- Overhead Squats 2x3


Overhead Squats 5x3 - 

Work @ 40-50% focus on form and control.



WORK OUT - In Pairs

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 25 minutes of:


20/15cal x Rower

10 x Front Squats @ 60/35kg

15/10cal x Air Bicycle

10 x Push Press @ 60/35kg

50 x DU / SU - (sub 12/10cal ski erg for those who can not skip)

Partner A starts with 20/15cal Row, Partner B then performs F/squats Partner A then performs 15/12cal Air Bicycle, Partner B does 10 push ups, Partner A does 50 DU/SU, then Partner B does 20/15cal Row…and so on.